Staying healthy during lockdown with Heart Research UK

National charity Heart Research UK has issued some tips on staying healthy during lockdown, plus Dr Helen Flaherty, Head of Health Promotion shared her tips on getting your children involved in the kitchen.

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Easy ways to get your 5-a-day!

Eating five portions of fruit and veg every day can help keep your heart healthy and reduce the risk of heart disease. As supermarket shelves are emptier than usual, Heart Research UK have some tips to help you achieve your 5-a-day during this challenging time.

What counts as a portion?

Eighty grams of fresh, frozen or tinned fruit and veg or 30g dried fruit count as one portion. For example, one fresh pear or banana, two small plums, or three heaped tablespoons of peas. Beans and pulses also count, but you should only count these once as they contain fewer nutrients compared to other fruit and veg. 150ml of fruit/vegetable juice or smoothie also counts, but you should limit these drinks to no more than one a day due to the sugars they contain.

Top up with lentils

Lentils are a versatile ingredient and a great source of fibre, which is good for heart health. Try replacing some of the meat in your bolognese sauce with a handful of lentils or try adding lentils to homemade soups.

Include tinned, frozen and dried fruit and veg in your meals

As the population is being encouraged to make fewer trips to the supermarket, you may find that you need to rely on the food in your store cupboard and freezer more than usual. Try adding dried or frozen fruit to your bowl of breakfast cereal in the morning and include a variety of frozen or tinned veg with your evening meals. Tinned fruit with yoghurt can also provide you with a healthy dessert.

Enjoy homemade soups for lunch

Homemade soups are an easy way to increase your veg intake. You can include a variety of tinned, fresh and frozen veg in soups. There are lots of healthy vegetable soup recipes available online, but here is one to get you started:

Easy-peasy pea soup

• 1 tbsp rapeseed oil or vegetable oil
• 1 onion, chopped
• 400g frozen peas, defrosted
• 500ml vegetable stock
• Salt and pepper
• Fresh mint, finely chopped (optional)

Heat the oil over a medium heat and stir in the chopped onion. Gently fry the onion until soft, but not browned. Add the peas and stock, bring to the boil and simmer for 5 minutes. Puree the soup using a blender and add salt and pepper to taste. If you have fresh mint available, you can add this at the end.

Healthy cooking with children

Getting children involved in cooking from an early age can help them to develop the skills they need to plan and cook healthy meals throughout their lives as well as overcoming picky eating. With most children being schooled at home during the Coronavirus pandemic, now could be a good opportunity to teach them some healthy cooking skills. With fast food outlet closures, it may also be a great time to get your child to ditch the junk food and start enjoying some nutritious home-cooked meals. Below are some tips for involving kids in cooking some simple and healthy meals at home. It is important that children are supervised by an adult, particularly when using sharp equipment or heat.

 

 

Meal planning

Try to involve the kids in planning meals by looking through the cupboards, fridge and freezer together to plan a healthy main course and a dessert. Use recipe books or find recipes online to get some inspiration. Encourage your child to include a good source of protein (e.g. eggs, fish, lean meat, lentils, beans or yoghurt), plenty of fruit and vegetables and a portion of carbohydrate (e.g. rice, pasta, bread or potatoes).

Develop your child’s technical skills in the kitchen

Younger children can safely learn how to use basic equipment in the kitchen, such as stirring food in a bowl with a wooden spoon or pouring ingredients into a bowl. Older children can be supervised when weighing out ingredients, breaking eggs, chopping up fruit and vegetables and using the hob/oven.

Encourage your child to taste a range of foods

Encouraging children to taste a range of different foods in a relaxed and fun environment can help overcome picky eating. Making a simple fruit salad with your child, using fresh, frozen and/or tinned fruit can provide the opportunity for your child to taste small amounts of a wide range of different fruits. For older children, this activity can also develop their skills in peeling and cutting fruit as well as opening tins.

Establish a routine and plan your meals

Try to establish a normal routine by sticking to set meal times. This can help you to manage hunger and prevent snacking on less healthy foods. Plan healthy meals for the week in advance and make a shopping list. Planning your meals should help you to eat more healthily as well as reducing food waste.

You may find it useful to use the Eatwell Guide when planning healthy meals:

• Eatwell guide

Avoid snacking on less healthy food

If you are making regular trips to the kitchen and snacking on less healthy food because you are bored, try stocking up on healthy snacks, such as fruit & veg, nuts, seeds, rice cakes, yoghurt). When we see junk food, such as chocolate, biscuits or crisps, it can be tempting to eat it, so you could try hiding the junk food away and making healthier snacks more visible. You can also try waiting until you are hungry before visiting the kitchen.

Are you eating enough?

At-risk groups who have been advised to stay at home are likely to have a greater risk of malnutrition. Malnutrition is a serious condition where people do not get enough nutrients from their diet. This is more common in older people and it can increase the risk of infection as well as delaying recovery.

Some tips for avoiding malnutrition include:

• Eat a good source of protein every day (e.g. fish, meat, eggs, nuts, beans, tofu) 
• Consume 2 or 3 portions of dairy every day (e.g. milk, cheese, yoghurt or dairy alternatives such as soya milk)
• Include starchy foods at every meal (e.g. bread, potatoes, rice, pasta, cereals)
• Eat a minimum of five portions of fruit and veg every day
• If you eat fish, aim for two portions a week and try to include oily fish, such as salmon, mackerel, sardines or herring
• Drink 6 to 8 cups/glasses of fluid every day

You can find lots more healthy tips, advice and recipes at:

• heartresearch.org.uk